Weight Loss & Diet Plans

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Weight Loss: What's the Best Diet to Prevent Heart Disease?

By Express May 25, 2015

As an interventional cardiologist who specializes in prevention, patients, friends and family ask me all the time which diet will best prevent heart disease . There's been much hype and fanfare surrounding various diets, but the diet that has consistently shown benefit in randomized control studies is the Mediterranean diet . It's been shown to reduce heart attack and stroke as well as lowering LDL (bad) cholesterol . The Mediterranean diet is based on the traditional eating habits found in Southern Italy and Greece in the early 1960s. It's centered around plant-based foods – heavy on vegetables, fruits, legumes, fish, olive oil and some amount of nuts. But what does that really mean, and how much of these should we be eating? We can all agree that even too much of good thing is bad. So here's some helpful advice about how to follow the Mediterranean diet as studied in trials: Vegetables: 3 servings a day (1 serving = 1/2 cooked or 1 cup of raw vegetables) ...

Matcha (Green Tea) Chia Seed Pudding

By Express May 25, 2015

This Matcha (Green Tea) Chia Seed Pudding is what I'll have for breakfast or a snack when I want something a little healthy. It does require a some planning ahead since it takes at least three hours to have the chia seeds gel together with the milk. I usually make it the night before and let it sit overnight in the fridge. INGREDIENTS 1 cup almond milk (I used the delicious AlmondMade. c/o) 3 tablespoons chia seeds 2 teaspoons honey 1/2 teaspoon matcha + more for dusting (Get culinary grade matcha for recipes.) a pinch of salt (I used Maldon Sea Salt Flakes. ) DIRECTIONS 1. Mix together almond milk, honey, matcha and salt. I used an immersion blender to make it easier. 2. In a bowl, pour in chia seeds then the matcha almond milk mixture. Stir to coat chia seeds with the liquid. Refrigerate. 3. 10 minutes later, stir again to make sure chia seeds are not clumping together. Keep in refrigerator for at least 3 hours or overnight. 4. Dust th...

Have You Tried Avocadoes?

By Express May 25, 2015

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Protein snacks could improve teens’ diet quality, appetite control

By Express May 24, 2015

OBSERVING the seldom-studied teen diet led a team of US researchers to conclude that a high-protein soy snack in the afternoon could reduce appetite and unhealthy evening snacking. "Standard meals tend to go to the wayside for kids this age – particularly from mid-afternoon to late evening – and many of the convenient 'grab-and-go' snacks are high in fat and sugar," says Heather Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri-Columbia. Soy-based chocolate pudding was used in the study and in an interview with Relaxnews, Leidy says her team did a separate experiment with Greek yogurt that yielded similar results. In the study that was published in the Journal of Nutrition, 31 healthy teens between the ages of 13 and 19, with an average age of 17 participated. All were either of a normal weight or overweight and the researchers assessed how afternoon snacking affected their cognitive performance and mood in additio...

Weight Loss: 6 Things You Can Do at the Gym to Curb Your Appetite

By Express May 24, 2015

Most women think of exercise and healthy eating as two totally separate things. But when it comes down to it, one really supports the other. For one, studies show that exercising can curb cravings for unhealthy foods and banish binge eating. The result: faster weight loss, better fitness results, and a lot more healthy living. Here are six ways to take advantage of exercise’s appetite-busting potential the next time you hit the gym. 1. Pick a Workout You Like If you consider your workout a punishment, afterward, you’re more likely to seek out a calorie-packed reward, according to 2014 research from the Cornell University Food and Brand Lab. You think, “Hey, I endured that tortuous bootcamp, I deserve this ice cream cone.” However, if you think of your workout as fun, you don’t feel the need to reward with food once you leave the gym. Researchers even found that the more fun you think your workout is, the less dessert you’ll eat at mealtime and the fewer junky snacks ...

Chia Coconut Pudding Popsicles

By Express May 24, 2015

Want to delight your kids? Serve them a super healthy popsicle for breakfast as the school year starts to wind down and the temperature cranks up. Chia seeds give these pops some fun texture, and a little healthy boost — not that they need it — there’s nothing else in them but fresh bananas and coconut milk so they are already plenty healthy. And creamy, and refreshing, too. WHAT YOU WILL NEED 1 can (14-15 oz) coconut milk (I used full fat) 1/4 cup chia seeds fresh fruit of your choice 1 Tbsp sugar or honey (optional) 1/2 tsp vanilla or almond extract (optional) INSTRUCTIONS Pour the coconut milk into a small bowl. Make sure to get out all the thickened stuff inside the can. Give it a whisk or a stir to combine well. Stir in the chia seeds and let sit, stirring once or twice, for about 30 minutes, to allow the seeds to expand. Add a little bit of the coconut mixture to the bottom of each of 5 popsicle molds. Drop some of the fruit in on top. If your frui...

The Benefits of Fermented Foods

By Express May 24, 2015

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